All About ‘Sleepmaxxing’, the TikTok Trend Taking the Internet by Storm

Sleepmaxxing refers to a series of practices designed to enhanced sleep. These aren't usually typical practices such as reducing screen time or going tobed at the same every night, however. These common, expert-approved habits are known as maintaining good sleep hygiene. 

So, what do TikTokers mean when they talk about sleepmaxxing? Well, it's usually some of the following:

• mouth tape, used to encourage nasal breathing
• using nasal dilators
• having a "sleepy girl routine"
• red light bulbs
• wearing blue light glasses
• using sleep tracking apps or devices to track their sleep score
• drinking "sleepy mocktails"
• black out curtains
• taking sleep supplements, such as melatonin, some of which are sold on TikTok shop

Some of the sleepmaxxing techniques have been met with mixed results. However, there are some tried and tested benefits, including:

• black out curtains helping reduce light intake at night (similar to eye masks)
• having an established daily bedtime routine, a form of good sleep hygiene
• tackling snoring with nasal strips to improve the quality of your sleep
• using magnesium supplements, which have been proven to help melatonin release at bedtime

It should be noted that melatonin is illegal to purchase over the counter in the UK. It can only be provided via prescription, which is a rare treatment in itself. Magnesium, however, is widely recommended by sleep experts in the UK.

“There is quite a bit of variability between devices”, Melinda Jackson, an associate professor at Monash University, told The Guardian.

Jackson recommends avoiding anything too quantative, involving boosting numerical sleep scores. “The best measure of sleep quality is how you feel upon waking,” Fatima Yaqoot, an epidemiologist and sleep scientist at the University of the Sunshine Coast, added. “If you wake up feeling rested and refreshed, that means you slept well," rather than relying too heavily on sleep devices.

Additionally, stay within the law, if that wasn't obvious. Melatonin sold online via places like TikTok Shop could be counterfeit, and its consumption is not monitored or deemed safe by any institution. 

Moreover, because it's a new product, there's no consensus on mouth taping. Some report improvements with snoring, which in turn improves the quality of their sleep. Others reported allergic reactions, anxiety, or uneasy breathing.

Overall, experts recommend reflecting on how you feel during your waking hours, rather than chasing higher scores on a sleep gadget. Your energy during your daily activity should help give you idea about the quality of your sleep. Focusing too much on unreliable tech will cause anxiety, and in turn, worse sleep.

Certain tried and tested methods, such as keeping a regular sleep schedule and reducing light exposure (especially blue light) before bed is widely recommended.